Sampling Soup : Butternut Squash, Coconut and Chilli

Photo by Debbie Walker – Sampling Soup – Butternut Squash, Coconut and Chilli

69 KCal for a 300ml bowl

Here’s my second Soup Recipe and I can tell you it’s really … really good! We all enjoyed this one, it’s warmly satisfying on a wintery day with just enough of a kick from the chilli and ginger to give extra warmth but not enough to be too spicy. It’s a nice smooth consistency and thick enough that you feel like you’ve had a ‘meal’ after eating it, as opposed to a light option that leaves one still wanting. Using Alpro coconut drink in place of coconut milk saves calories and makes this a lactose free soup too.

Butternut Squash, Chilli and Coconut Soup (total recipe calculates at 300 Kcal)

• 2 tbsp olive oil
• 500g butternut squash,
de-seeded, peeled and cut
into small cubes
• 1 tsp ground cumin
• 1 large red chilli, finely
chopped, (remove the seeds
for a milder taste)
• 3 garlic cloves, sliced
• 1 medium onion, chopped
• 1 tsp fresh ginger
• 500ml vegetable stock, made
from cube
• 200ml coconut milk (I used Alpro coconut drink)
• Juice of 1 lime
• 10g fresh coriander

1 In a large frying pan heat the olive oil and fry the butternut squash for 2-3 minutes, stirring every so often.
2 Add the ground cumin, chilli, garlic and onion; continue to cook for a further 5 minutes until the ingredients start to soften.
3 Transfer to the Soup Maker and add the remaining ingredients, mix ingredients together with a spoon or spatula to evenly distribute.
4 Place the lid on the jug and select the chunky setting.
5 Once ready season to taste and serve. If you would like a smooth soup simply press the blend button until you have your desired consistency

(basic recipe from the Morphy Richards Soup maker Recipe selection)

Note to reduce the calories, we replaced the olive oil with 1 Kcal spray Olive oil, and I replaced the coconut milk for Alpro coconut drink which worked just as well but 100 Kcal less than the low fat Coconut milk)

(Photo by Debbie Walker)

Small changes, but by doing so I managed to drop a few hidden calories without impeding the taste. (in my humble opinion) Calories that can either be saved for (fingers crossed, a weight loss after a week of small saves) or for something that feels like more of a treat later in the day. Enjoy !

I then also drizzled a touch of the coconut drink onto the top of the served soup – and added a touch of coriander to finish it off. A rather pleasing effect as well as cooling and complimenting the spice in the soup

This year, I am working on a daily Health and Lifestyle change that I’ve called my Project 365. I am posting daily about my progress and challenges – please do feel free to join me there at : Dreams and Aspirations

Otherwise, enjoy the soup recipe and do let me know in the comments below what you thought of it or if you have any healthy alternatives to share.

One thought on “Sampling Soup : Butternut Squash, Coconut and Chilli

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s